Name: Copy of Canadian People Chow
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 300g Maseca White Corn Masa Harina; 75g Canadian Protein Bulk Whey Premium Isolate; 25g Chia Seeds; 15g Speerville Flaxseed; 8g Potassium Citrate; 4g Iodised Salt; 2g Choline bitartrate; 2g Magnesium Glycinate; 2pill Optimum Nutrition Opti-Women Multivitamin; 50ml Extra Virgin Olive Oil; 3000ml Halifax Water

Amount		Ingredient	$ / day	Source
300	g	Maseca White Corn Masa Harina	$0.72	Superstore
75	g	Canadian Protein Bulk Whey Premium Isolate	$2.48	Canadian Protein
25	g	Chia Seeds	$0.35	Bulkbarn
15	g	Speerville Flaxseed	$0.11	Superstore
8	g	Potassium Citrate	$0.26	PureBulk
4	g	Iodised Salt	$0.00	Superstore
2	g	Choline bitartrate	$0.08	PureBulk
2	g	Magnesium Glycinate	$0.15	PureBulk
2	pill	Optimum Nutrition Opti-Women Multivitamin	$0.42	Canadian Protein
50	ml	Extra Virgin Olive Oil	$0.45	Superstore
3000	ml	Halifax Water	$0.00	Tap
Amounts for: Total Daily Cost:			$5.01	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

48% Carb, 21% Protein, 31% Fat

Calories2007

% Daily Values*

106%

Total Carbohydrate245g

134%

Dietary Fiber 34g

93%

Protein107g

139%

Total Fat71g

Saturated Fat10g

Monounsaturated Fat34g

Polyunsaturated Fat16g

533%

Omega-3 Fatty Acids9g

70%

Omega-6 Fatty Acids12g

Cholesterol0mg

Calcium 171%	•	Vitamin A 754%
Chloride 106%	•	Vitamin B6 1654%
Chromium 600%	•	Vitamin B12 4167%
Copper 328%	•	Vitamin C 358%
Iodine 259%	•	Vitamin D 100%
Iron 165%	•	Vitamin E 770%
Magnesium 322%	•	Vitamin K 424%
Manganese 411%	•	Thiamin 1915%
Molybdenum 156%	•	Riboflavin 1851%
Phosphorus 136%	•	Niacin 197%
Potassium 83%	•	Folate 178%
Selenium 236%	•	Pantothenic Acid 415%
Sodium 109%	•	Biotin 836%
Sulfur 118%	•	Choline 202%
Zinc 276%

* Percent Daily Values are based on "Grargnash's US DRI, female 19-30 , 1552cal". You may use the Nutrient Calculator to personalise your own profile, then select it from the list on the Recipe Editor tab.

#	Ingredient	Amount	Unit	Form	Source	Container Size	Item Cost	Daily Cost	Days / Unit	Calories (kcal)	Carbs (g)	Protein (g)
1	Maseca White Corn Masa Harina	300	g	Powder	Superstore	2000	$4.79	$0.72	7	1095	228.9	27.84
2	Canadian Protein Bulk Whey Premium Isolate	75	g	Powder	Canadian Protein	2272	$74.99	$2.48	30	305	1.3	72.50
3	Chia Seeds	25	g	Powder	Bulkbarn	1812	$25.01	$0.35	72	122	10.5	4.13
4	Speerville Flaxseed	15	g	Powder	Superstore	910	$6.49	$0.11	61	85	4.5	3.00
5	Potassium Citrate	8	g	Powder	PureBulk	1000	$32.50	$0.26	125	0	0.0	0.00
6	Iodised Salt	4	g	Powder	Superstore	2000	$2.49	$0.00	500	0	0.0	0.00
7	Choline bitartrate	2	g	Powder	PureBulk	250	$10.25	$0.08	125	0	0.0	0.00
8	Magnesium Glycinate	2	g	Powder	PureBulk	250	$18.50	$0.15	125	0	0.0	0.00
9	Optimum Nutrition Opti-Women Multivitamin	2	pill	Pill	Canadian Protein	120	$24.99	$0.42	60	0	0.0	0.00
10	Extra Virgin Olive Oil	50	ml	Liquid	Superstore	1000	$8.99	$0.45	20	400	0.0	0.00
11	Halifax Water	3000	ml	Liquid	Tap	1000	$0.00	$0.00	0	0	0.0	0.00
	Total						$209.00	$5.01		2007	245.2	107.48
	Target									1852	232.0	116.00
	% Reached									108%	106%	93%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	1852	2007	108%
Carbohydrates (g)	232	245.2	106%
Protein (g)	116	107.48	93%
Total Fat (g)	51	70.76	139%
Saturated Fat (g)	0	9.93
Monounsaturated Fat (g)	0	33.57
Polyunsaturated Fat (g)	0	16.09
Omega-3 Fatty Acids (g)	1.6	8.54	533%
Omega-6 Fatty Acids (g)	17	11.86	70%
Total Fiber (g)	25	33.5	134%
Soluble Fiber (g)	0	7
Insoluble Fiber (g)	0	22.5
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	700	5279	10000	754%
Vitamin B6 (mg)	1.3	21.5	100	1654%
Vitamin B12 (ug)	2.4	100		4167%
Vitamin C (mg)	75	268	2000	358%
Vitamin D (IU)	600	600	4000	100%
Vitamin E (IU)	22.4	172	1000	770%
Vitamin K (ug)	90	382		424%
Thiamin (mg)	1.1	21.064		1915%
Riboflavin (mg)	1.1	20.363		1851%
Niacin (mg)	14	27.575	35	197%
Folate (ug)	400	712	1000	178%
Pantothenic Acid (mg)	5	20.726		415%
Biotin (ug)	30	251		836%
Choline (mg)	425	859.405	3500	202%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.71	2.5	171%
Chloride (g)	2.3	2.427	3.6	106%
Chromium (ug)	20	120		600%
Copper (mg)	0.9	2.951	10	328%
Iodine (ug)	150	388	1100	259%
Iron (mg)	18	29.7815	45	165%
Magnesium (mg)	310	997.8		322%
Manganese (mg)	1.8	7.397	11	411%
Molybdenum (ug)	45	70	2000	156%
Phosphorus (g)	0.7	0.953	4	136%
Potassium (g)	4.7	3.899		83%
Selenium (ug)	55	130	400	236%
Sodium (g)	1.5	1.64	2.3	109%
Sulfur (g)	2	2.37		118%
Zinc (mg)	8	22.0553	40	276%

No reviews yet - why not add the first one?

Add Review

Parent Recipes:	Author	Last Updated	Created
Simple Soylent	max	31 Dec '13	7 Sep '13
Basic Complete Soylent - "Bachelor Chow"	max	31 Dec '13	8 Sep '13
Bachelor Chow - Personalized Version	max	17 Oct '13	18 Oct '13
People Chow 3.0.1 - "Tortilla Perfection!"	max	16 May '14	17 Feb '14
Canadian People Chow	DefconZero	8 Nov '14	17 Feb '15
This recipe	Grargnash	17 Feb '15	17 Feb '15

Copy of Canadian People Chow

Nutrition Facts

Nutrient Profile: Grargnash's US DRI, female 19-30 , 1552calChange

No reviews yet - why not add the first one?

Submit Feedback

Nutrient Profile: Grargnash's US DRI, female 19-30 , 1552cal Change